In order to make the most out of any meditation, it is strongly advised to start with a good motivation beforehand and to dedicate the positive energy afterwards. For this, the following traditional prayers can be used, but you can use any thoughts you feel comfortable with; as long as they are positive. It is adviseable to read the pages on Meditation Theory (chapter on Vipashyana) and Meditation Practice if you are not used to (analytical) meditation.. Sit relaxed with a straight back, breathe deeply a few times and start breathing with the belly. Set your motivation for the session, for example: Taking Refuge I go for refuge to the Buddha, I go for refuge to the Dharma, I go for refuge to the Sangha. (3x) Setting the Mind to Enlightenment By virtue of giving and so forth, may I become a Buddha for the benefit of all sentient beings. (3x) Four Immeasurables May all sentient beings have equanimity, free from attachment, aggression and prejudice. May they be happy, and have the causes for happiness. May they be free from suffering and causes for suffering. May they never be separated from the happiness that is free from suffering. (3x) Seven-Limbed Prayer Respectfully I prostrate with body, speech and mind; I present clouds of every type of offerings, actual and imagined; I declare all the negative actions I have done since beginningless time, and rejoice in the merit of all Aryas and ordinary beings. Please teacher, remain until cyclic existence ends and turn the wheel of Dharma for all sentient beings. I dedicate the virtues of myself and others to the great Enlightenment.
Breathing Meditation
Concentrate on the tip of your nose, feel the breath going in and out. At every out-breath count 1, and count from 1 to 10. When you come at 10, simply start at 1 again. Focus all attention on the tip of the nose and the counting. (some 5 minutes)
Release the counting and the concentration on the tip of the nose.
ELIMINATING PAST AND FUTURE
Rest the hands, palms down on the legs and watch the breath
- When the mind wanders off to thoughts of the past, gently tap your left leg
- When the mind wanders off to thoughts of the future, gently tap your right leg
- Whenever a thought arises, mentally note "memory" or "fantasy", then return to the breath.
IF I HAD ONLY ONE MORE YEAR TO LIVE...(MOTIVATION)
- Imagine lying on your deathbed, unable to move or to talk to the people around
- Observe all feelings and emotions coming up.
- The doctors have given me up, I do not have any pain, but the end may come any moment
- What did I do so far with my life?
- What help are my best friends now?
- What is the use of my savings and possessions?
- I am still much too young, still so much to do... If I only had...
- Suppose I had one more year to live, what would I do with it?
- What could I do that is reasonably possible?
- Are there any apologies to make, or do I need to tell someone the truth still?
- What would really be useful to do before I die?
- Bring yourself back to the here and now, not on my deathbed.
- But does that change anything about the fact I only have limited time to live?
- I can still die every day in traffic, eat something wrong, get ill.
- Are there any things I can do right now of the things I want to do before I die?
- Are there any things I should do within a few weeks?
- Life is much too uncertain to put things off...
- If I want to die peaceful, without regret, I have the chance right now to make my life useful.
Preliminaries
In order to make the most out of any meditation, it is strongly advised to start with a good motivation beforehand and to dedicate the positive energy afterwards. For this, the following traditional prayers can be used, but you can use any thoughts you feel comfortable with; as long as they are positive. It is adviseable to read the pages on Meditation Theory (chapter on Vipashyana) and Meditation Practice if you are not used to (analytical) meditation..Sit relaxed with a straight back, breathe deeply a few times and start breathing with the belly.
Set your motivation for the session, for example:
Taking Refuge
I go for refuge to the Buddha,
I go for refuge to the Dharma,
I go for refuge to the Sangha. (3x)
Setting the Mind to Enlightenment
By virtue of giving and so forth,
may I become a Buddha for the benefit of all sentient beings. (3x)
Four Immeasurables
May all sentient beings have equanimity, free from attachment, aggression and prejudice.
May they be happy, and have the causes for happiness.
May they be free from suffering and causes for suffering.
May they never be separated from the happiness that is free from suffering. (3x)
Seven-Limbed Prayer
Respectfully I prostrate with body, speech and mind;
I present clouds of every type of offerings, actual and imagined;
I declare all the negative actions I have done since beginningless time,
and rejoice in the merit of all Aryas and ordinary beings.
Please teacher, remain until cyclic existence ends
and turn the wheel of Dharma for all sentient beings.
I dedicate the virtues of myself and others to the great Enlightenment.
Breathing Meditation
Concentrate on the tip of your nose, feel the breath going in and out. At every out-breath count 1, and count from 1 to 10. When you come at 10, simply start at 1 again. Focus all attention on the tip of the nose and the counting. (some 5 minutes)Release the counting and the concentration on the tip of the nose.
ELIMINATING PAST AND FUTURE
Rest the hands, palms down on the legs and watch the breath- When the mind wanders off to thoughts of the past, gently tap your left leg
- When the mind wanders off to thoughts of the future, gently tap your right leg
- Whenever a thought arises, mentally note "memory" or "fantasy", then return to the breath.
IF I HAD ONLY ONE MORE YEAR TO LIVE...(MOTIVATION)
- Imagine lying on your deathbed, unable to move or to talk to the people around- Observe all feelings and emotions coming up.
- The doctors have given me up, I do not have any pain, but the end may come any moment
- What did I do so far with my life?
- What help are my best friends now?
- What is the use of my savings and possessions?
- I am still much too young, still so much to do... If I only had...
- Suppose I had one more year to live, what would I do with it?
- What could I do that is reasonably possible?
- Are there any apologies to make, or do I need to tell someone the truth still?
- What would really be useful to do before I die?
- Bring yourself back to the here and now, not on my deathbed.
- But does that change anything about the fact I only have limited time to live?
- I can still die every day in traffic, eat something wrong, get ill.
- Are there any things I can do right now of the things I want to do before I die?
- Are there any things I should do within a few weeks?
- Life is much too uncertain to put things off...
- If I want to die peaceful, without regret, I have the chance right now to make my life useful.